An apple a day keeps the doctor away”, they say. But I say “an apple a day keeps your cholesterol levels low”. Regular intake of whole apples have been shown to reduce total cholesterol and LDL-cholesterol (bad cholesterol) levels which gives rise to a whole lot of heart benefits.

The polyphenols contained in apples are a major standout. Recent studies have shown that polyphenols present in apples can help prevent spikes in blood sugar through a variety of mechanisms like reducing the absorption of glucose from the digestive tract, stimulating the beta cells of the pancreas to secrete insulin and increasing uptake of glucose from the blood via stimulation of insulin receptors. These mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar.

Apple is a good source vitamin C and fibre, including the soluble fibre pectin. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.

Eat the apple whole if you want to derive maximum satisfaction from eating it. The whole food form of apples is also important if you want full satisfaction from eating them. There have been reports of less hunger and better satiety after eating whole apples than after drinking apple juice or eating applesauce.

What’s more fascinating is that consuming one medium-sized apple approximately 15 minutes before a meal reduces the caloric intake at that meal by an average of 15 percent. And because apples are rich in fibre, its regular consumption ensures smooth bowel movement and helps in preventing constipation.

Eating apples also help in cleaning the teeth and gums. It reduces the incidence of cavities in the teeth. When you eat apples the fibre in it cleans the teeth, while the antiviral properties of the fruit keeps bacteria and virus away.

Women may also derive huge benefits from eating apples. A flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density.

Pregnant women who consume apples may provide their unborn babies protection against developing childhood asthma and allergic diseases.